The secret to our approach is the value system it’s based on.

Everything we do and teach embraces these principles.

Consider it a Manifesto of sorts. We say what we mean and we live by what we say.

We stand for searching out and finding the best leading edge resources in the world of health and fitness. Testing our own theories and sharing the programs that worked for us and our clients. And when we’re not an expert in a particular area, we find those who are, and we study their stuff and introduce them to our readers, giving these experts credit rather than taking their ideas and publishing them ourselves.

We stand for seamlessly blending diet, exercise and lifestyle to promote change that lasts. We know from experience that diet alone won’t create an impressive physique. And we know training without diet can’t melt fat. Without the proper lifestyle changes, none of these new habits will stick.

We stand for training to live rather than living to train. We seek to be highly disciplined in almost all areas of our lives, including nutrition, training, goal setting etc, and to enjoy those other small indulgences that add a splash of colour to this all too short life. We believe the key is to keep a tight ship at least 90% of the time, and to choose any indulgences carefully and consciously—and without guilt. That’s a livable solution people can stick to over the long term. We train and eat healthy to enhance our lives. But we won’t become slaves to it or go down the bland path of denial and asceticism.

We believe the only ideal diet or exercise program is the program you’ll follow. “Ideal” means nothing if you can’t or won’t do it. We believe there’s something out there for everyone, whether that’s bodyweight exercise, weight training, yoga, low carb, fasting or eating for muscle. And it’s our job to help you find the path for you.

We believe in using the tool that’s right for the job. Sometimes it’s bodyweight exercise. Sometimes it’s weights, dumbbells, kettlebells, bands, suspension gear, or Indian clubs. There’s a wide world of fitness tools out there. And we believe in using any or all of them to reach our goals.

We stand for taking 100% responsibility for our own lives. We are responsible for our own success and our own setbacks. Taking responsibility for both allows us to change and grow. We don’t accept excuses — from ourselves or our clients.

We stand for creating and living the lives of our choice. We believe in living as we see fit, provided we do not infringe on the right of someone else to do the same. You won’t find dogma or judgement here. We’re too busy following our dreams. And we want to help you follow YOUR dreams too.

So who the heck are we anyway, and what’s our story?

We’re two very different people with VERY different lifestyles. But we brought our experiences together to create THE single most effective approach to changing your body and completely transforming your life…

Adam Steer Founder of BodyweightCoach

Adam Steer is a Bodyweight Exercise Specialist and Fat Loss Expert. He creates innovative programs based on the latest research to completely transform people’s lives. He has worked with clients in dozens of countries around the world, both in person and online.

My grandfather gave me my start in fitness.

He said he just wanted to keep me out of trouble. But he shaped the person and the coach I am today.

Sport quickly became the center of my life.

I competed in Laser Class sailing at an international level, as well as skiing, football, hockey and more.

Coaching is a natural outgrowth of athletics, and I quickly discovered I had a talent for that too.

And then I became a top-level coach.

My first coaching passion was alpine skiing. I was able to work with young elite athletes like current Canadian Alpine Ski Team member Frank Bourque. And I helped form the minds of other coaches across Canada as a Level 4 Course Conductor for the Canadian Ski Instructors Alliance.

Thanks to my background in hockey and skiing, I also rose from an entry-level instructor of inline skating to become the top Examiner in the International Inline Skating Association.

I’ve traveled the world “coaching the coaches” in Canada, the United States, Germany, Holland, Slovenia and Singapore.

But my greatest passion has always been helping people shed fat and gain muscle.

I’ve devoted my life to study and intense personal practice. I’m a firm believer in practicing what I preach, and in testing my theories on myself.

I’m obsessed with the world of health, fitness and nutrition. And I continue to dig deeper and expand my knowledge through certifications, books, courses, dvd’s and seminars.

Know what I discovered?

In spite of what the “fitness authorities” might tell you, it isn’t enough to just “lose weight.”

Losing weight only leaves you with a smaller version of the same flabby body. And that definitely wasn’t the image you had in mind when you started training so hard.

Ryan Murdock Founder of BodyweightCoach

Ryan Murdock is a Bodyweight Exercise Specialist, martial artist and travel writer. He puts his training to the test in some of the world’s least forgiving environments. He has taught seminars throughout North America and Europe, and demonstrated his programs on primetime TV.

Like my good friend Adam, I’ve been involved in fitness all my life.

It started in the 6th grade when I got a paper route to save money for a universal gym set.

But I guess you could say the martial arts was my first love…

I got started at age 15, and I eventually earned black belts in Bujinkan Budo Taijutsu. For a couple decades my fitness training was focused on performance enhancement for my martial arts.

That work got me inducted into the International Martial Arts Hall of Fame in 2006. It also put me in great demand as a coach.

I’ve taught fitness seminars across North America and Europe.

And I’ve also presented my stuff nationwide on prime time TV, and worked with international rock stars like Jim Gillette of Nitro, guitar diva Lita Ford, and Steve Kilbey of The Church.

There’s nothing I like better than testing new ideas, researching new programs, and keeping the pulse of what’s new and exciting in the industry.

But putting my ideas to the test is what I love most.

You see, I’m also a widely published travel writer. And When I’m not creating new programs with Adam, I’m out testing the results of my training in some of the world’s most unforgiving places.

That work has taken me to end-of-the-world places like Mongolia, Tibet, Nicaragua, and North Korea, by Russian jeep, motorcycle, dugout canoe, horse and camel.

As Editor-at-Large (Europe) for Outpost magazine, I write feature length articles about my adventures. I guess people like them, because they got me nominated for a National Magazine Award. And my book Vagabond Dreams received a coveted red star review in Publisher’s Weekly.

You’d think all this work would keep me out of trouble, but somehow it doesn’t. From run-ins with communist militaries to physical altercations with the secret police of a certain Asian country, to survival situations on the Mongolian steppe with two Swedish girls and a very small tent, mischief continues to stalk me despite publishing deadlines and a rather dull day-to-day life.

That’s sort of my role here at BodyweightCoach and Shapeshifter. Making mischief. Opening up new possibilities. Helping you break the shackles that are holding you back. And helping you to design the lifestyle of your dreams.

Yes. We can help.

We set up this website to spread our equipment-free fitness message even further — because we firmly believe that you can get the body of your dreams right now, without equipment AND without becoming a slave to the gym.

We’d be overjoyed if you take a few minutes to go through our website, read some of the articles or check out a few videos, and see how we can help change your life.

Let us show you how to get fit again, no matter how busy your schedule.

We know our stuff. And we’ve tested it on ourselves and our clients.

Come along with us on this journey — it’s going to be an exciting ride!

45 Comments

I would like to thank you for your Stage Crazy workout document.
I have a question though. Do you have any alternative exercises that one could do? What I mean is, the workout is great for people who are in perfect physical condition no doubt. But what about people who have a knee problem and a disk bulge in the lower back, such as me.

That program has three levels of sophistication for each exercise. You should be OK at the beginner level of each. If you still have trouble with that you can start a thread in the forum and we’ll suggest alternatives.

We are ALL about scaling exercise sophistication to the participant. So we can definitely hook you up… 😉

Hi. I sent you guys an e mail at least 3 weeks ago because I was concerned that some of your exercises may irritate my shoulder tendonitis that has a tendency to get aggravated by certain movements. Do you have any exercises that won’t cause this problem. I am an average healthy, and active female in my forties who has done a lot of exercise in my life ending up in chronic injuries. For ten years I suffered from Fibromyalgia but for the last year have had no pain due to supplementation and exercise. Looking for a new approach and would really like a response. Thanks,
Danielle S

Hi Danielle,
There are a plethora of exercises that won’t aggravate your condition. But the trick is in identifying those that WILL and either replacing or modifying them. The best way to do that is to rely on your Rate of Perceived Discomfort (RPD). Every time you try an exercise, rate it on a scale of 1 to 10 — 1 being no discomfort and 10 being the most intense pain you can imagine. Anything that goes above a 3 must be stopped and an alternative found…

An exercise that may irritate your shoulder may be fine for someone else, and vice versa. If you find a particular exercise is bothering you, post it in the forum and we’ll find an alternative.

Hey guy’s, I met Ryan at the CPTN conference last year with Scott. Love your stuff. what I am looking for is an opportunity to learn and train how to effectively and properly train with bodyweight. I learn from demonstation and practise not from reading a manual.

are there any training couses in the Toronto or surrounding area…I beleive Ryan is based in Guelf?

I would love to purchase some of your tools, however, I would like proper training on how to preform the exersise correctly before doing so…any certifications, training courses, seminars comming up soon?

I could use some advice. I will be being the Xtreme Fat Loss program and will use the Bodyweight Exercise plan you developed for this . I had knee replacement surgery last Novenber and am recovering nicely, but wondered if there are any exercises I should avoid / need substitutes. In particular thinking that doing Squats may not be too great. Would appreciate your feedback. Thank you.

Just wanted to send a note to thank you for the Shapeshifter workout program you’ve designed. I love it!…wait, let me rephrase…I hate it…but I love it! Each day is a challenge and I feel like I’ve really accomplished something once I’ve finished my workouts. I’m only on Day 10, but I can already see a vast improvement in my endurance (and losing the inches for bathing suit season kind of rocks too!). Talk about feeling the burn! Wow!

I’ve been nursing an injury in the muscles behind my right knee for the past several months, and I was nervous about some of the moves (especially Monkey), but I’ve been pleased to find that my knee has actually felt better in the last ten days than it has in quite a while. Hooray!

A question for you…is there a longer Intu-Flow recovery video? The one I’m using is the “quick warmup” that was posted, but I’d really like to use a longer recovery video that would really take me through a thorough recovery (maybe 15-30 mins?).

Anyway, thanks so much for your program. I’ve told several friends about it and just love it.

Modified Push Ups -As I read your blog post, I couldn’t help but think of the Push Up Bench as the most effective way for people who struggle with push ups , to be able to do them correctly (with full range of motion). Most modified push ups make them easier but only allow one or two variations. The Push Up Bench has 11 different levels to work through on the way to a full push up.

Hey Guys,
I have really started to dig in with the Body Weight Training idea. It has helped me work through a lot of my injuries that I’ve collected due to sports or weight lifting. You have a ton of stuff available. Where do I start?

Hi Bo – glad you’ve found this stuff…!
Where you start depends a lot on what your needs are right now. A program like our Bodyweight Blueprint might be a good option. It brings together all the different aspects of our training philosophy — strength, conditioning, mobility and fascial stretching.
Cheers,
Adam

I am really interested in trying out this programme.However in case I don’t like it or if I figure out that it is not for me……what are the possibilities for a refund? Are you guys offering any 30/60 days refund guarantee? Please confirm!

I’m learning so much from your videos and the comments you receive! I live in a similar environment and, frankly, the dry heat wipes me out. Do you have any suggestions for maintaining adequate hydration and for recovering from working or exercising in triple-digit weather and low humidity?

I saw your “1000 kCal” program that you are giving away with Joel and Arnel’s program. I wanted to ask about the name of your program. It would appear that it is a typo or are you really referring to 1,000,000 calories as 1 kCal = 1000 calories. Perhaps the entire workout series burns 1,000,000 calories. Just curious.

I would like to ask you for an opinion. If someone is actively working out, but is underweight (according to BMI index), would you recommend any exercise or just to focus on eating more until the weight is up to normal?

What would be your best recommendation for an underweight female? Please respond as honestly as possible.

I am a former basketball player at the collegiate level, but now I am 6′ and today I weigh around 133-135 and am still active through bodyweight workouts and some cardio. Because of my athletic nature it’s hard not to work out and stop cold turkey, but i need an honest advice on the situation.

Well, if your weight makes you unhappy, or if it’s causing problems with your health or energy levels, you can certainly do something about it. But if it’s solely based on BMI, I wouldn’t give it a second thought.

I know we’re the “bodyweight guys,” but if you really want to pack on size in the form of some muscle mass, then you’ll have to hit some weights. You can put on muscle mass with bodyweight, but in this kind of “hard gainer” situation, you’ll need resistance.

My main questions are that when someone in the situation of being underweight (forget the BMI index), and not necessarily a hard gainer, first, would you recommend or suggest that they focus on gaining the weight first or focus on exericse as well? Second, if I am not a hard gainer, and continue with exercising, would it be sufficient to continue with bodyweight workouts?

It depends if you want to gain fat or muscle… Two very different things. If it’s fat you want to gain, just maintain your current level / type of activity and start eating a LOT more food until you’re happy with how your body looks and feels.

If it’s muscle you want, you’ll probably need to eat more, but you’ll have to change the type of exercise you do — resistance training — to specifically target that goal. So nutrition and exercise would be simultaneous.

I just ordered Dirty 30 but had a question about other workouts you have. I’m a huge fan of learning new and unique bodyweight exercises. Would you recommend Bodyweight Exercise Revolution or Bodyweight Blueprint? Thanks, Jason

Last time I “started” working out, I used the new book “Hardbodies” by Glays Portuguese. The Flashdance style clothes alone give you some idea how long ago that was. I was on swim team (serious interval training!), played soccer and tennis on & off, assumed 36-26-36 was simply an average body type like mine, usually stayed around 20% body fat–not rock hard, but very capable of whatever physical challenge I wanted to take on. I stayed in great shape for years, always loved working out and the feeling it gave me.

When I finished grad school and started working fulltime (ie, more than 40 hrs/wk), it was harder to fit in workouts. Then I became a single mom.

Now I’m 44 and don’t recognize my body. I always pushed myself hard, but feel like there are gears missing when I try to do that now. My son is 8, and fantastic–and can do physical things I can’t, like the crow and headstands. He can probably run longer than me too. It’s not just the extra weight & inches; I’m sure my body composition is a lot more fat and less muscle than it used to be and I can’t sit still and stay focused as long as I used to either. Now that he’s much more independent and I really want to get back into shape, I find I don’t know how.

I’ve started doing Iyengar yoga once a week and playing soccer once a week, but still have a long way to go. I’d like to learn bodyweight workouts; I love the idea of not needing “props” and of being able to rev myself up midmorning or take advantage of time at a playground or where ever. Unfortunately, though, most of the stuff on your site is waaaay too hard for me right now; I can’t do a single pull-up, not really a push-up either. Added to that is the frustration of not knowing how to build a workout. With weights or laps there were very clear guidelines–failure, heartrate under x, this many pounds or yards.

Can you suggest where to begin?

When I click on the “free workout” above, it says I’ve already downloaded it, but I don’t think so. Besides that tech issue with one product, I could really use your guidance on how to structure a routine for a tired, pudgy body like I have now.

Hi Jen,
The best bodyweight resource of seen for getting started is Craig Ballantyne’s dvd set. I often recommend it as a great bridge to getting into our programs. Check that out and let me know what you think.
Cheers,
Adam

Thanks for the great website and workout routines. My legs are strong enough but my upper body has a way to go (devolving from push up strong to mush) so I’ve been devising my own routines.

Last night? My hockey playing champion wrestler husband cried uncle with the routine I had created.

Maybe I’m not as out of shape as I thought.

I’m primarily looking to rev up my metabolism. I have serious insulin resistance and some health issues that are just too much fun (not!) which have culminated in my weight loss stalling out the last 2 months. Because of the health stuff I am unable to hire a trainer because I can be quite limited at times, so websites like this are really helpful.

I’m already eating the right stuff (just check out my recipe blog) so I’m hoping I can do something positive with exercise.

I’ll let you know if this workout style kick starts the weight loss and I may even devote a blog to it to track my workouts and progress.

I was wondering why Ryan is no longer affiliated with Rmax and how someone could purchase his previous Rmax products. I assume he is still a devotee of CST regardless. Also, will you be releasing any of your greatest hits dvds as stand alones?
Thanks, Todd

My reasons for leaving RMAX were personal. I did post a public statement to facebook about my resignation (http://www.facebook.com/note.php?note_id=492749430635), and that’s all I’m willing to say about the subject. We prefer to look ahead, we’ve got much more exciting things in store this year 🙂

No, RMAX no longer sells my earlier DVD’s or manuals in their shop. They’ve asked us not to sell them either. No, we’re no longer teaching CST, we’re not certified to do so. It’s a great system with some excellent instructors, definitely worth pursuing if it’s something you enjoy.

Re: greatest hits as stand alone, we haven’t given it much thought yet, just been too busy on a huge new product. Stay tuned to your emails – if we do release it we’ll let ya know 🙂

Hi Adam!
I really love you website..it’s so interesting.
I’ve been surfing the net for bodyweight training since I made a blog where I share a bodyweight circuit training i’m sticking to. http://mycircuit-training.blogspot.com , this is my blog.
I hope you check it out and tell me what you think.

Hi Ryan,
My hunch was right! For a while, I recalled seeing a dvd or dvds @ RMAX, geared towards Bujinkan practitioners and you were the guy who was the author. I had been training in the Bujinkan for about 3 years. Being as those dvds are no longer sold @ RMAX, do you still sell them? Perhaps, you have some sneek peak footage of some of the exercises?

Please do me a favor and go to this Link. shelleywhisman.teamasea.com.
I am a huge fitness and nutrition geek. I really ejnoy getting your emails.
You won’t be dissappointed! Let me know what you think.

All of our programs are downloadable, so you have access to them immediately. Nothing is sent in the mail. If you didn’t receive the download link, please contact Emilia at support@shapeshifterbodyredesign.com and she’ll resend straight away.

Best of luck with your health and fitness goals, and thank you for supporting our work 🙂

* Required Legal Disclaimer: Due to recent laws from the FTC, it is required that all companies identify what a “typical” result is. The truth is that most people never do anything with the products they buy, so most of the time, they don’t get any results. In other words, if you want results you need to take action. The people you see on this web site are examples of our best results and are not typical. They followed a healthy lifestyle program including diet, exercise and proper supplementation. In other words, they took action. If you want results, you should do this, too.